B 9,10,11,12 JJ20TS

Author

Andy Noise

Length

4 Weeks

Typical Week

2 Walk, 5 Run

Longest Workout

20 miles

Plan Specs

running

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
80TSS
EP 60

Sample Day 2

1:04:00
94.7TSS
EP 10 / IP 4 x 8 / EP 10

Sample Day 3

1:20:00
106.7TSS
EP 80

Sample Day 4

1:00:00
80TSS
WALK 60

Sample Day 5

0:55:00
73.3TSS
EP 55

Do 5 x 30 second strides in the middle of this EP run.

30 seconds at 5k pace with 60 to 90 seconds at EP as recovery.

Sample Day 6

16mi
EP 16

16 miles easy and if you feel good at 13 miles you can speed up a bit in the last miles.

Sample Day 7

1:30:00
120TSS
WALK 90

B 9,10,11,12 JJ20TS

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